Minerals are inorganic substances found naturally in a variety of foods. They are responsible for various metabolic and physiologic processes in the human body. The two major classes of minerals are the macrominerals and microminerals, also known as Trace Minerals.
This article's scope will review the kinds of trace minerals and their importance to an athlete or a bodybuilder.
Trace minerals are minerals that are needed in a relatively small amount (less than 100mg a day) by the human body.
Even though we need trace minerals in tiny doses, they are crucial for an athletes' health and development. They are involved in physiological roles such as - muscle contraction, oxygen transportation, antioxidant activity, bone health, immune functions and many more.As you read further, you will come across the role and importance of 9 essential trace minerals. Take a look at their daily recommended dosage. We have also discussed supplementation needs and how it helps in improving athletic performance.
The 9 Trace Minerals and Their Uses
Chromium
Chromium Picolinate is the form of Chromium found in dietary supplements and our body. It helps regulate the blood sugar (glucose) levels in the body, working closely with the insulin. It is useful in lowering the blood sugar levels in diabetic patients. In well-conducted research recently, Chromium supplementation helped increase the fat-free mass in 19 swimmers compared to the placebo group. It also helped in decreasing the fat mass % to a great extent over 26 weeks of research.
Recommended Dosage: 250 micrograms
Given its role in weight reduction, it has been discussed in a separate blog which can also be explored at length. Read The Awesome Effects of Chromium Picolinate on Fat Loss.
Molybdenum
It helps activate the enzymes that help prevent toxins from building up in our body and also breaks down harmful sulfites. It plays an essential role in the nitrogen cycle and assists the body in processing proteins and genetic material like DNA. It is an integral part of three enzymes, namely aldehyde oxidase, xanthine oxidase, and sulfite oxidase.
Recommended Dosage: 30 micrograms
Selenium
Selenium is present in the form of selenoprotein in the body. It has a variety of health and performance benefits such as muscle regeneration and reducing oxidative stress. An athlete or a bodybuilder has to go through strenuous exercises and regimen daily that produces free radicals in the body leading to oxidative stress. Selenium acts as an antioxidant defense to cut out these radicals enabling the athlete to perform and recover better.
Recommended Dosage: 250 micrograms
Iodine
Iodine plays a critical role in thyroid hormone production. If you are a bodybuilder and looking to gain some muscle mass, iodine can help you meet this goal. Iodine helps in regulating the metabolism of the body and boosting the energy levels to facilitate better workouts. Recommended Dosage: 150 micrograms
Copper
Copper helps increase the intestine's metabolic functions, resulting in better protein synthesis in the body. It also strengthens the bones (tendons), helping lift heavier and recovering well from an intense workout. Recommended Dosage: 1.8 milligram
Manganese
In combination with other nutrients, Manganese helps improve bone density and also helps prevent osteoporosis. It acts as a potent antioxidant and helps in the synthesis of carbs and proteins, resulting in enhanced muscle mass and better training performance. Recommended Dosage: 4 milligrams
Iron
Iron helps in transporting oxygen through blood and muscles and the development of red blood cells. It is present in both hemoglobin and myoglobin. Iron is essential in maintaining high energy through an intense training session and also helps in delaying fatigue.
Recommended Dosage: 18 milligrams
It is clear that Iron is one of the most essential and vital mineral for the human body. We have covered its benefits in the blog, Iron Why Is It Important For Both Men & Women? Give it a read!
Fluorine
Fluorine plays a vital role in maintaining various bodily functions. It is essential for the better absorption of nutrients and better digestion. It also helps in the transportation of nutrients in the bloodstream. Recommended Dosage: 20 milligrams
Why Is Supplementation Needed?
Going through the article, one can understand trace minerals' significance in an athlete's overall development and performance. Though needed in minimal doses (<100 mg) every day, it becomes essential for every athlete to perform at their very best. Eating a daily variety of nutrient-dense foods generally provides an adequate intake of trace minerals. However, supplementing with the right multivitamin having all the essential trace minerals will give athletes an edge to perform their best every day and also prevent them from mineral deficiency.
Give Epicvita’s Maximult a try and you will be happy with the results as it is a top-quality multivitamin. Maximult is available for both Men and Women. It includes all the minerals mentioned above and has more, such as amino acids, antioxidants, botanical extracts, probiotics, etc. It is a daily all-in-one nutrient and immune support system for active men and women.
Bottom Line
The smallest things in life make the most significant difference. This can't be more accurate in the case of trace minerals. An athlete should obtain an adequate amount of all trace minerals in their diet to avoid any mineral deficiency leading to health impairment and adverse effects on their sports performance. Supplementation of these trace minerals through the right multivitamin comprehensively solves this problem.
References
https://www.med.or.jp/english/pdf/2004_08/351_358.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471179/
https://www.uofmhealth.org/health-library/ta3912
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129136/
